Dev-day cycle 2, at home workout. Not a lot of time so just going to do some basic stuff and shoot for good volume. Wary of potential sickness coming on, but not quite sure, just feel a little “off” not really sure if I’m sick or not. This may sound simple but I wanted just […]

Dev day, cycle 1. Again focused on chest development. Bench Press: 5 sets of paused presses for 3 reps @ 145lbs. Then did 5 sets of 3 reps @ 145lbs with tap & go pace. Floor Dumbbell Chest Press: 4 sets of 10 reps @ 55lb (pair). Low Incline Dumbbell Chest Press: 3 sets of […]

Developmental day, final day of cycle 6, more work on my bench press. Incline Bench Press: 4 sets of 5 reps @ 115lbs Bench Press: 3 sets of 5 reps @ 145lbs. Overhead Shoulder Press: 3 sets 4 reps @ 95lbs. T-bar Press: 3 sets of 5 reps @ 100lbs. Trap Shrugs (Sled-loaded): 4 sets […]

Developmental Day, cycle 5. Had two days off due to work circumstances, and honestly I’m nearing the end of a major work issue so I’m looking forward to a reprieve so I can resume some level of normalcy. Expect more days off than usual in this last cycle. Again, still working on my bench press […]

Developmental Day, cycle 4. For a while, dev day will be primarily extra chest pressing work to reinforce my bench press. Decline Close Grip Bench Press: 4 sets of 5 reps @ 155lbs. Incline Iso-Lateral Chest Press: 4 sets 10 reps @ 118lbs. Close Grip Bench Press: 3 sets of 3 reps @ 145lbs, then […]

Developmental Day, need to work on bench pressing so it was very chest focused. Felt very weak on my bench press, not completely sure why. Pause Close Grip Bench Press: Set 1) 5 reps @ 155lbs. Set 2) 3 reps @ 155lbs. Set 2 felt very weak so I stepped down in weight. Set 3) […]

Dev day, cycle 2. Overhead Press / Overhead Trap Shrugs: Sets 1 & 2) 5 reps both exercises @ 75lbs. Sets 3 & 4) 4 reps both exercises @ 90lbs. Sets 5 & 6) 3 reps both exercises @ 95lbs. 1-Armed Cable Shoulder Flys: New exercise, liked this a lot. 3 sets 10 reps @ […]

Dev day, cycle 1. I’m starting to feel these workout clusters are what I should do every dev day unless something else is higher priority. Concentration Dumbbell Curls / Overhead Dumbbell Tricep Extensions: 3 sets 8 curls @ 35lbs / 10 extensions @ 60lbs. Chin-ups / Tricep Cable Kickbacks: 4 sets 5 reps chin-ups @ […]

Developmental day, cycle 6. Just shoring up all the week’s lagging training. Lots of small exercises today. Overhead Press: 4 sets of 5 @ 95lbs. Dumbbell Shoulder Flys: 5 sets of 12 reps @ 15lbs (slow tempo). Arnold Press: 3 sets of 8 @ 25lbs. T-Bar Press/Rows: 3 sets 8 reps @ 100lbs. Face Pulls: […]

Developmental Day, cycle 5. Today I wanted to test out the high bar back squat, which I believe I will replace my front squat with in future iterations of my training cycles. High Bar Back Squat: Set 1) 8 @ 145lbs. Set 2) 6 @ 155lbs. Set 3) 5 @ 165lbs. Set 4) 4 @ […]